Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	73.8% 2139kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 227g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	22.3% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	1.53% 1.1g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 13.7g	g per day for Men 19-50 years
Fiber	41.8% 16g	34.5% 13g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	54.8% 548mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	59.5% 4.76mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	29% 0.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 770mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, chips, plain VS Cooked Frozen Carrots per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, corn-based, extruded, chips, plain versus 14 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Cooked Frozen Carrots:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 2 times more Vitamin B6 and 7.2 times more Vitamin E than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 282 times more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and 2.2 times more Vitamin K than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Cooked Frozen Carrots provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, corn-based, extruded, chips, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn-based, extruded, chips, plain as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Cooked Frozen Carrots:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 3.9 times more Calcium, 1.2 times more Copper, 2.3 times more Iron, 6.5 times more Magnesium, 2 times more Manganese, 6.3 times more Phosphorus, 12.7 times more Selenium, 8.7 times more Sodium and 3.7 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Potassium and 84.4 times more Water than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, corn-based, extruded, chips, plain have 14.6 times more Energy, 49.1 times more Fat, 36.1 times more Saturated Fat, 6.3 times more Omega 3, 55.8 times more Omega 6, 7.4 times more Carbohydrate, 1.2 times more Fiber and 10.6 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 15.1 times more Sugars than Snacks, corn-based, extruded, chips, plain.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein